Harvard medical experts say taking care of three daily habits can prevent 80% of heart attacks, strokes

Cardiac arrests in India are sadly all too common. A survey by Heartwise revealed some brutal truths about cardiac arrests in India and exactly how fatal they are – no less than 7 lakh people pass away from cardiac arrests in India every year. Let that sink in. To make matters worse, in countries such as the U.S., cardiac arrest survival rates are estimated at around 15–20%, supported by wider access to defibrillators and the presence of trained bystanders. In India, however, survival rates remain below 10%, with delayed emergency medical services and limited public awareness of basic life support contributing to the lower outcomes.

While some factors can increase the risk of cardiac arrest – age, underlying heart conditions- some lifestyle modifications can reduce cardiac arrest risk and improve heart health.

A Good Diet Is A Must

According to Harvard Health, following a plant-based or the Mediterranean diet is the best diet to follow for people with heart issues. These include foods that are said to be heart-healthy: Whole grains, fruits, vegetables, legumes, nuts, healthy oils, and no red meat or processed foods. Limiting alcohol consumption is another important step for heart health. Research suggests that consuming more than 100 grams of alcohol, equivalent to roughly seven standard drinks a week, is associated with a higher risk of heart disease and premature death. One standard drink contains about 14 grams of alcohol, equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled.

Exercise More

Adults should engage in at least 150 minutes of moderate aerobic exercise per week, which translates to 30 minutes of exercise, five days a week. Purposeful exercise includes familiar forms of physical activity such as brisk walking, running on a treadmill, swimming, or cycling. Beyond scheduled workouts, aim to stay active throughout the day by incorporating short bursts of movement. This could mean taking a five-minute walk every hour or completing two sets of push-ups on the floor or against

Prioritise Sleep

The Sleep Research Society says adults should sleep at least seven hours per night. Less sleep is highly correlated with elevated stress, inflammation, and high blood pressure, which is associated with poor heart health.

Should You Take Aspirin?

Aspirin is often recommended for people who have a high risk of heart attack or stroke. But according to Stanford Medicine, aspirin should not be taken without a doctor's recommendation or checking if you have other underlying health conditions.

You should reconsider using aspirin if you have a higher chance of bleeding.

Lower doses of aspirin (81 mg) are just as effective for reducing stroke risk as higher doses. Aspirin may be considered when a person has a significantly elevated risk of a future heart attack or stroke, a low likelihood of serious bleeding, and is willing to accept the potential bleeding risk in exchange for reducing the chances of cardiovascular events.